8 Healthy Sweet Potato Recipes for Fall and Beyond
These sweet potato recipes are healthier than pie but just as tasty.
Did you eat enough vegetables today? If you're like most Americans, you fell a little short. According to the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020–2025, only 10 percent of us meet the recommended intake of vegetables each day, which is defined as at least 2 to 3 cups of veggies (depending on your age and sex). But making even a few small changes to your meals can be a big step in the right direction toward getting the nutrition your body needs to thrive.
In the world of vegetables, potatoes are often vilified, but unfairly so, according to health experts. As the Mayo Clinic notes, sweet potatoes are a healthy addition to any diet, an excellent source of vitamins A and C, and a good source of potassium, fiber, and vitamin B6. Because sweet potatoes are relatively low in calories and a good source of fiber, per the USDA, they can also contribute to satiety (the feeling of fullness) while keeping calories in check.
Like white potatoes, the orange variety are extremely versatile in the kitchen, too, so you can work them into all your favorite recipes. Here are eight to get you started.
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One-Pot Sweet Potato Soup
Soup is one of the easiest and most delicious ways to eat more sweet potatoes, and this one-pot version saves on dishes. While an apple may seem like an odd soup ingredient at first glance, it adds a lovely sweetness (not to mention fiber and vitamin C per the USDA). As a bonus, past research suggests that those who eat soup at the start of their meals may consume significantly fewer calories overall, and thus, lose weight.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 3 medium sweet potatoes, peeled and cubed
- 1 medium onion, diced
- 1 medium McIntosh apple, cubed (skin-on)
- 3 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1 tbsp freshly grated ginger
- 1 tsp ground cumin
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
- 2 tbsp fresh cilantro, chopped, for garnish (optional)
- 1 tablespoon dried toasted coconut, for garnish (optional)
Directions
- Place a large Dutch oven over medium heat. Add olive oil. Once the oil is shimmering, add the sweet potatoes and onion. Cook until sweet potatoes begin to soften, about 15 to 20 minutes.
- Add apple and garlic and continue cooking, stirring frequently, until apple is tender, about 5 more minutes.
- Add broth, ginger, cumin, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer for 10 minutes. Remove from heat and blend using an immersion blender (or carefully transfer to an upright blender). Top with garnishes, if desired.
Nutrition per serving: 125 calories, 5g total fat (0.7g saturated fat), 2g protein, 20g carbohydrates, 3.3g fiber, 8.8g sugar (0.7g added sugar), 377mg sodium
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Healthier Sweet Potato Casserole
Sweet potato casserole is a holiday classic, but this popular dish is notorious for being among the least healthy because of added sugar and traditional marshmallow topping. In fact, data from the USDA suggests that a single serving of this side dish may contain about 33 grams (g) of sugar (almost 8 teaspoons)! This healthier version lets you enjoy the flavors of the season with almost zero added sugar — just spices and the natural sugars in the sweet potatoes.
Serves 6
Ingredients
- 4 medium sweet potatoes, peeled and cut into 1-inch pieces
- ⅓ cup lowfat milk or nondairy milk of your choice
- 2 tbsp light-tasting olive oil
- 1 tbsp unsalted butter
- 1 tsp pure vanilla extract
- 1 tsp kosher salt
- ¼ tsp ground black pepper
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- ½ cup pecan halves
Directions
- Place potatoes in a stockpot, and add enough cold water to just cover them. Place over medium-high heat. Cover and bring to a boil. Cook until potatoes are fork tender, about 15 to 20 minutes. Drain and transfer potatoes to a large mixing bowl.
- Preheat oven to 375 degrees F.
- Add milk, olive oil, butter, vanilla extract, salt, pepper, cinnamon, and nutmeg to the sweet potatoes. Use a potato masher to mash potatoes and mix in other ingredients. Mash until smooth.
- Spread mixture into a 9-by-13-inch baking dish. Top with pecans and bake until golden brown on top, about 25 to 30 minutes.
Nutrition per serving: 192 calories, 13g total fat (2.5g saturated fat), 2.8g protein, 18g carbohydrates, 3.6g fiber, 6g sugar (0.1g added sugar), 337mg sodium
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Sweet Potato Shepherd’s Pie
Shepherd’s pie is usually made with ground beef or lamb (both of which contain high amounts of saturated fat, according to the USDA). In this recipe, you’ll find lean ground turkey in their stead to cut back on unhealthy saturated fat without sacrificing on protein or flavor. Sweet-potato mash crowns this delicious dish to bring more vitamin A than white potatoes.
Serves 4
Ingredients
- 4 medium sweet potatoes, peeled and cut into 1-inch cubes
- ½ cup lowfat milk or nondairy milk of your choice
- ½ tsp kosher salt, divided
- ½ tsp freshly ground black pepper, divided
- 1 tbsp extra-virgin olive oil
- 1 medium onion, diced
- 1 large carrot, skin on, diced
- 1 rib celery, diced
- 1 lb lean ground turkey
- 1 tbsp Worcestershire sauce
- 3 tbsp no salt added tomato paste
- ¼ cup water
- ½ tsp dried thyme
- 1 cup frozen corn kernels
Directions
- Preheat oven to 350 degrees F. Place potatoes in a stockpot and add enough cold water to just cover them. Bring to a boil and cook until potatoes are fork tender, about 15 minutes. Drain well and return to the pot. Add milk, ¼ tsp salt, and ¼ tsp pepper. Use a potato masher to mash potatoes and mix in the other ingredients. Mash until smooth. Cover and set aside.
- Place a large skillet over medium heat. Add olive oil, onion, carrot, and celery and cook until vegetables are tender, about 10 minutes. Add turkey and cook, breaking it up into small pieces.
- In a small bowl, combine Worcestershire sauce, tomato paste, water, thyme, remaining ¼ tsp of salt, and remaining ¼ tsp of pepper. Whisk together until smooth. Add to turkey mixture and stir to evenly coat all ingredients.
- Stir in corn. Cook until liquid is reduced, about 5 minutes more.
- Spread turkey mixture in a casserole dish and top with sweet potato mash, spreading to evenly cover. Bake until lightly browned, about 25 minutes.
Nutrition per serving: 380 calories, 14g total fat (3.2g saturated fat), 27g protein, 40g carbohydrates, 6.2g fiber, 14g sugar (0.8g added sugar), 533mg sodium
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Sweet Potato Latkes
Potato latkes (aka fried potato pancakes) are a Hanukkah staple. Unfortunately, the oil used to cook them adds a lot of calories. In this recipe, only a small amount of olive oil is used. Since olive oil is composed of mostly heart-healthy monounsaturated fats (according to the Harvard T.H. Chan School of Public Health) and since it's used sparingly, these latkes are lighter in calories and healthier than usual. Sweet potatoes (rather than white ones) add a natural sweetness to this traditional dish along with valuable nutrients such as vitamin A.
Serves 6
Ingredients
- 2 medium sweet potatoes, coarsely grated
- 1 medium onion, grated
- 2 large eggs, lightly beaten
- 3 tbsp matzo meal
- ½ tsp kosher salt
- ⅛ tsp freshly ground black pepper
- 3 tbsp extra-virgin olive oil
Directions
- In a mixing bowl, combine sweet potatoes, onion, eggs, matzo meal, salt, and pepper.
- Place a medium nonstick skillet over medium-high heat and add oil. Once oil is hot, add sweet potato mixture 2 tbsp at a time. Use a spatula to flatten each latke into a patty about ½-inch thick. Cook until golden brown, about 1½ minutes, then flip and cook another 1½ minutes. Use a spatula to carefully move latkes to a paper-towel-lined plate.
- Serve with sour cream or homemade applesauce, as desired.
Nutrition per serving: 141 calories, 9g total fat (1.5g saturated fat), 3g protein, 13g carbohydrates, 1.6g fiber, 3.5g sugar (0g added sugar), 187mg sodium
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Sweet Potato Nachos for 2
Unlike nachos made with tortilla chips, this homemade alternative is a rich source of vitamin A and a good source of fiber (even more so if you leave the skin on the sweet potatoes), per the USDA. It's easier than you might think to make sweet potato chips from scratch, especially if you have a mandoline. This tool is the slicing secret of the pros, and a shortcut to getting your sweet potatoes nice and thin, which will lead to crispier chips when you bake them.
Serves 2
Ingredients
- 1 sweet potato
- 2 tsp extra-virgin olive oil
- 1 dash kosher salt
- 1 dash freshly ground black pepper
- 1 Roma tomato, diced
- ½ cup low-sodium black beans, drained and rinsed
- ½ avocado, chopped
- Thinly sliced red onion, to taste
- ¼ cup queso (from recipe) or cheddar cheese
- 1 jalapeño, thinly sliced
Directions
- Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
- Leaving the skin intact, thinly slice the sweet potato using a mandoline or very sharp chef’s knife. Place sweet potato slices in a mixing bowl and drizzle with olive oil. Gently toss to make sure both sides of each slice are coated in oil.
- Arrange slices in a single layer on prepared baking sheet. Season with salt and pepper.
- Bake until chips are golden brown and crispy, about 20 to 30 minutes. Watch carefully to make sure they don’t burn.
- Cool completely. Top with remaining nacho ingredients just before serving.
Nutrition per serving: 269 calories, 11g total fat (1.6g saturated fat), 9g protein, 37g carbohydrates, 12g fiber, 8g sugar (0g added sugar), 508mg sodium
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Sweet Potato and Black Bean Chili
While they may not be a traditional chili ingredient, sweet potatoes are a natural chili star! Lending their characteristic sweetness to the mix, sweet potatoes are also rich in beta-carotene (a precursor of vitamin A, per the NIH) and contain fiber, potassium, and vitamin C, according to the Harvard T.H. Chan School of Public Health. To round out this nutritious one-dish meal, black beans add a dose of plant-based protein, according to data from the USDA.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium onion, diced
- 3 ribs celery, sliced
- 3 cloves garlic, minced
- 2 large sweet potatoes, peeled and finely chopped
- 1 to 2 tbsp chili powder
- 2 tsp ground cumin
- 2 tsp paprika
- ½ tsp kosher salt
- ½ tsp freshly ground black pepper
- 1 28-oz can of no-salt-added diced tomatoes, with juices
- 2 cups low-sodium vegetable broth or chicken broth
- 1 15-oz can no-salt-added black beans, drained and rinsed
- Chopped fresh cilantro, for garnish (optional)
Directions
- Place a large pot over medium heat. Add olive oil and onion, and sauté until the onion becomes translucent, about 5 minutes. Add celery, garlic, and sweet potatoes, and sauté until the vegetables begin to soften, about 3 to 4 minutes.
- Stir in chili powder, cumin, paprika, and salt and pepper.
- Pour in the diced tomatoes, broth, and black beans, and bring the chili to a light boil. Reduce heat and simmer, uncovered, until the mixture has reduced slightly, about 25 minutes.
- Garnish with cilantro, if desired, and serve.
Nutrition per serving: 221 calories, 5.4g total fat (0.8g saturated fat), 8g protein, 37g carbohydrates, 11.3g fiber, 9.3g sugar (0g added sugar), 406mg sodium
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Sweet Potato Fries
French fries are usually deep-fried in loads of unhealthy oil. In contrast, these crispy oven-baked sweet potato fries use only a small amount of heart-healthy olive oil and are sure to quickly become a favorite side dish!
Serves 4
Ingredients
- 3 large sweet potatoes
- 2 tbsp extra-virgin olive oil
- 2 tbsp extra-virgin olive oil
- ¼ tsp freshly ground black pepper
Directions
- Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or foil.
- Slice potatoes into ¼-inch thick slices. Place on the prepared baking sheet and drizzle with olive oil. Toss to evenly coat and arrange potato slices in a single layer. If needed, use a second baking sheet to allow for space between each fry. Sprinkle evenly with salt and pepper.
- Bake for 10 minutes, then remove the baking sheet from the oven and use a spatula to flip the potato slices. Bake until golden brown and crispy, about 10 to 15 minutes more. Watch carefully to avoid burning.
Nutrition per serving: 275 calories, 7g total fat (1g saturated fat), 4g protein, 38g carbohydrates, 6.1g fiber, 10.8g sugar (0g added sugar), 525mg sodium
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Sweet Potato, Black Bean, and Avocado Salad
Contrary to popular belief, lettuce is not a requirement for a salad. Here, mix sweet potato, black beans, and avocado to max out on fiber, then get a flavor boost from fresh herbs and a light dressing full of Southwest seasonings. Beans are a great source of lean protein, and a study published in April 2022 in the Journal of the Academy of Nutrition and Dietetics found that replacing meat, fish, and poultry with legumes like beans was the dietary change most strongly associated with weight loss. And this bowl is so satisfying and hearty, you’d never guess that it’s vegan.
Serves 2
Ingredients
- 1 sweet potato (you can use one you've already baked)
- 1 avocado, peeled and cubed
- ⅔ cup canned low-sodium black beans, drained and rinsed
- 2 tbsp diced red onion
- 2 tbsp pepitas
- 1 tbsp avocado oil
- 1 lemon, juiced
- ¼ cup fresh cilantro, chopped
- ¼ tsp ground cumin
- ¼ tsp paprika
- ¼ tsp garlic powder
- ¼ tsp kosher salt
Directions
Preheat the oven or toaster oven to 425 degrees F. Thoroughly wash the sweet potato and pierce the skin all over with a fork. Bake in the preheated oven until a knife can be easily inserted into the center, about 30 to 35 minutes. Allow to cool until it is safe to handle, then slice it in half and cube the flesh. Divide it evenly between two serving dishes.
Divide avocado, black beans, onion, and pepitas evenly between the two dishes.
In a small bowl, combine avocado oil, lemon juice, cilantro, cumin, paprika, garlic powder, and salt. Whisk together until combined and drizzle over each salad.
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